Cheap vitamin D can relieve shoulder and back pain and ‘natural’ remedies are a waste of time, according to a leading expert.

This is one of the most common diseases, due to which even the slightest movements become painful.

Frozen shoulder, where the tissue around the joint becomes inflamed and shrinks, affects at least one in 20 people, causing pain, tightness and severe limitation of movement.

Apart from physiotherapy to loosen tight tissue, many GPs have little help, leading many to turn to ‘natural’ and experimental remedies such as dietary supplements.

Recent research suggests this may be beneficial. A study published last year by Indian scientists found an interesting link between shoulder and back pain and the so-called sun pill, vitamin D.

Scientists analyzed the medical records of more than 5,000 people and found that those who were deficient in this nutrient were much more likely to suffer from the disease.

Experts have suggested that low levels of the vitamin may trigger the release of cells that promote inflammation, increasing pain and stiffness.

So should people suffering from frozen shoulder start taking vitamin D daily? And will other supplements help?

Here, leading experts share the capsules they choose for common aches and pains, the ones that don’t work, and others that are always worth trying.

The UK nutritional supplements industry is valued at between £3.6 billion and £4.8 billion.

Vitamin D May Help Frozen Shoulder, But Turmeric Won’t Help

There is growing evidence that conditions such as frozen shoulder and chronic back pain are the result of inflammation in the body, which is exacerbated by certain nutritional deficiencies.

Low levels of magnesium, B vitamins, and vitamin D have been found to increase the risk of musculoskeletal problems.

In 2024, experts at the Rothman Orthopedic Institute in Florida reviewed several studies on the topic and concluded that vitamin D has anti-inflammatory effects, influences muscle function and tissue healing.

So “correcting shoulder deficits”, which affects around one in five Britons, could be an effective treatment for shoulder problems, they concluded.

However, physical therapist Sammy Margo makes it clear that any potential benefit is likely to only be noticeable in those with a deficiency.

“Making sure you’re getting enough vitamin D is important for anyone with musculoskeletal problems,” she says, adding that it won’t necessarily be an instant pain reliever.

Meanwhile, she said, research on the healing power of other supplements for treating frozen shoulder is “lack of evidence and consistent.”

She adds that many patients are convinced that supplements such as turmeric, known for its anti-inflammatory properties, help reduce symptoms.

“But to my knowledge, there are no specific tests showing that Turmeric or its active ingredient curcumin are effective in treating frozen shoulder.

“Most of the research on curcumin and joint pain is on knee osteoarthritis, which is a completely different disease. And even there the evidence is contradictory.

Frozen shoulder is one of the most common conditions, affecting one in 20 Brits.

So what works?

Ms Margot recommends steroid injections, which deliver anti-inflammatory drugs to the shoulder joint to relieve pain and swelling, and can be carried out by specialist clinics and some GPs.

However, the success rate will depend on the stage of treatment, she says.

“There is much stronger evidence that corticosteroid injections are effective if they are given at an earlier, more painful stage.”

Once acute pain begins to subside, mobility exercises and stretching become increasingly important to regain movement,” she adds.

Some experts recommend combining the injection with physical therapy because they can provide greater improvement when combined.

You can also do nothing, since frozen shoulder often goes away on its own over time.

But Ms Margo says it could take up to three years. “The intervention is not just about comfort, but also about not losing long-term shoulder function.”

Omega-3 and turmeric combination is worth trying for back pain

Back pain is one of the most common reasons people turn to pain medications, supplements, and alternative remedies. It affects around 80 percent of Britons at some point in their lives.

Some supplements may “play a role” in improving symptoms, Margot said.

Turmeric, which contains the anti-inflammatory curcumin, may be beneficial for back problems.

A high-quality study published last year in the journal Sage found that one dose of highly effective turmeric, combined with an herb called boswellia, significantly reduced back pain in 90 percent of study participants within four hours.

Other studies showed similar results in those who took turmeric over a 90-day period: patients reported decreased disability and blood tests showed fewer inflammatory markers.

There is also evidence that it can help with knee problems. A 2025 analysis of 17 studies found that turmeric reduced pain in people with knee osteoarthritis compared to a placebo.

The data is “more promising than data for other supplements,” Margo says, adding that the benefits are likely to be “modest.”

Physical therapist Sammy Margot says there are several supplements she may recommend, depending on the patient.

Therefore, curcumin should be considered as a complement to, not a replacement for, traditional treatment.

Omega-3 supplements may also play a role, she adds, although The worst case occurs in people who eat little oily fish or in people with an inflammatory form of arthritis such as rheumatoid arthritis.

Although magnesium has become a very fashionable remedy for any kind of muscle pain before sleep, Ms. Margot says very little research shows it relieves back pain.

Instead, the evidence points to help with seizures.

Back pain, she explains, can be caused by a variety of problems, meaning that in many cases an extra dose of an important nutrient may not be necessary.

“There are disc, joint or muscle-related problems, nerve root irritation, loss of fitness, and sometimes they have no obvious structural cause at all,” she says. “Each may require a different approach.

“This is why a supplement claim that lumps all of these together is unlikely to work, since trials tend to target specific problems.”

For most people looking to relieve common muscle pain, less glamorous core exercises have much more compelling evidence, Margot says.

For example, getting enough sleep, consuming enough protein to help muscles repair and grow, and gradually build strength and fitness.

Buying a resistance band, one session with a physical therapist to create a personalized exercise plan, or a decent pair of supportive shoes are all evidence-based recommendations, she says.

“Supplements can sometimes lead to a slight reduction in pain.

“But they cannot restore range of motion, strengthen muscles, or address the cause of pain.”